Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Short-grain White Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	45% 1300kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	34% 11g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	212% 275g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	42% 23.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	131% 118mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18.5% 685g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Short-grain White Rice versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 6.1 times more Vitamin B1, 1.9 times more Vitamin B2, 5.3 times more Vitamin B3, 2.9 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Short-grain White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cooked Short-grain White Rice has 1.6 times more Manganese than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Copper, 3.8 times more Iron, 3.5 times more Magnesium, 2.9 times more Phosphorus, 18.1 times more Potassium and more Sodium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Short-grain White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 27 times more Fat and 21.2 times more Saturated Fat than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Cooked Short-grain White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.